My 5x5 SF Journal

[djeclipse]

Yeah I'm working on that 90 degree form. Friday will be completely 90 degrees. I just started doing deads like 6 weeks ago too. I was missing out the last couple of years not doing deads. The first week I did them my whole body was sore. They defenitely take alot out of you.

With the deads you might be able to progress at a higher rate then the other lifts, especialy if you haven't done them before. Just make sure you concentrate on form though. Deadlifts seemlike they're be such a simple lift, pick it up, put it down. But for me at least getting proper form with these is a lot harder then it looks.

 

[WannaBeBig72]

With the deads you might be able to progress at a higher rate then the other lifts, especialy if you haven't done them before. Just make sure you concentrate on form though. Deadlifts seemlike they're be such a simple lift, pick it up, put it down. But for me at least getting proper form with these is a lot harder then it looks.

Yeah it always kind of feels awkward on the lift up to not have the bar collide with your knees. That's on advantage I think of the 5x5. With those real light weights (which I normally would never do), you get to nail your form down.

 

[WannaBeBig72]

Week 1, Friday

Squat
100x5
125x5
150x5
175x5
205x3
150x8

Bench
90x5
113x5
135x5
155x5
185x5
135x8

Row
75x5
95x5
115x5
130x5
155x3
115x8

Dips
10
8
8

BarbellCurl
65x10
75x7
75x5 really ran out of gas...wasn't taking too long between sets

TricepPullDowns with rope 3 sets of 8..not even sure if the weight is accurate

Overall a good day. I was pretty beat at the end of my workout. Can see now how the 5x5 can be tiring on the body. I've been dieting these last couple of weeks so was kind of nervous that I might of lost some muscle. Squats felt good. My bench I did 185 5 times just to see if I could (I probably could of gotten 2 more).

BentOverRows are kind of weird for me. Is it important to go completely 90 degrees? I was probably at like 75-80. It's also kind of weird for me to get the weight off the floor for the first rep. The first 4 sets were no problem. The 5th (heavy set), the first rep is weird (I'm worried about my lower back). I got 3 but it felt kind of awkward. Should you start with the bar on the floor?

Overall everything felt good. I'm really liking my new program. I should probably get a weight belt so I can add some weight while doing dips. I think Monday I'll have no problem getting 5s on all my lifts. My eye is really on next Friday when I'll be going for PRs.

 

[djeclipse]

Good workout, this program doesn't look like much on paper but actually doing it can take a lot out of you, especialy in the PR weeks.

My bench I did 185 5 times just to see if I could (I probably could of gotten 2 more).

You're in week one, getting your week one weight 5 times should be easy.if you are worried about gtting 5 times maybe you started too high.

Also my first run through I was like you, throwing in extra reps all over the place, trying to get 4-5 reps on friday, doing a lot of weight for the drop set and I think it screwed me up in the long run.

BentOverRows are kind of weird for me. Is it important to go completely 90 degrees? I was probably at like 75-80. It's also kind of weird for me to get the weight off the floor for the first rep. The first 4 sets were no problem. The 5th (heavy set), the first rep is weird (I'm worried about my lower back). I got 3 but it felt kind of awkward. Should you start with the bar on the floor?

For the Rows they should be done off the flor for every rep, just like a deadlift.

Here is a thread with pics

http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976


And Madcows description of the rows.
http://www.elitefitness.com/forum/showpost.php?p=4697367&postcount=301

If you're worried about your lower back, make sure you don't skip out on the core work. I know it can be a bitch doing it at the end of the workout, but the weighted sit ups or needsize crunches and hypers help strengthen the core.

 

[WannaBeBig72]

You're in week one, getting your week one weight 5 times should be easy.if you are worried about gtting 5 times maybe you started too high.

I knew I could do it. I've been dieting and I dropped some fat these last couple of week so just wanted to know that I could still handle it. I'm scheduled to hit my PRs really at the end of week 3 beginning of week 4. We'll see how it goes.

Also my first run through I was like you, throwing in extra reps all over the place, trying to get 4-5 reps on friday, doing a lot of weight for the drop set and I think it screwed me up in the long run.

I'm just going to stick strictly to the program from now on.

 

[djeclipse]

I knew I could do it. I've been dieting and I dropped some fat these last couple of week so just wanted to know that I could still handle it. I'm scheduled to hit my PRs really at the end of week 3 beginning of week 4. We'll see how it goes.



I'm just going to stick strictly to the program from now on.

lol, do it the way you want. I am the type of person that has to learn the hard way. lol

 

[WannaBeBig72]

Squat
105 x 5
125 x 5
155 x 5
180 x 5
205 x 5

Bench
95 x 5
115 x 5
140 x 5
160 x 5
185 x 5

Row
75 x 5
95 x 5
115 x 5
135 x 5
155 x 0!!
145 x 5

Really dissapointed today (although in retrospect the results should of been expected). Everything went OK until my rows. And I have been tinkering with my form (everything I try just kind of feels awkard). I've been trying to get as close to 90 degrees as possible. After reading up on it over the weekend, I decided to make sure I touch the floor on every rep (this would likely help ensure that you're going 90 degrees). I could tell that everything felt tougher honestly. On the 155 set I didn't have a chance (I maybe could of gotten 1 honestly). This new form seemed to put alot of strain on my hamstrings. The last set I felt like my lower back was going to blow up. Anyway, I got 145, 5 times which was real tough honestly.

Squat and chest felt pretty good. Was able to get all 5 sets pretty easily. I think I'll be OK next week with a 220 squat and a 190 bench. My big question is what the hell do I do about my bent over rows? Maybe set it back a bit? Should I re-set the whole damn program.

Anyway upsetting day honestly. I've been stuck at these lifts for the past 6 months and it's really starting to frustrate the hell out of me.

 

[djeclipse]

Are you bending your knees a little when doing the rows.
Some people aren't capable of staying completly 90deg, if you're not exactly 90deg it;s not that bad.

Don't reset the whole program, continue on with your squat and bench, and work on formfor the rows. Can you get a vid of you doing the rows?

 

[WannaBeBig72]

Are you bending your knees a little when doing the rows.
Some people aren't capable of staying completly 90deg, if you're not exactly 90deg it;s not that bad.

Don't reset the whole program, continue on with your squat and bench, and work on formfor the rows. Can you get a vid of you doing the rows?

Yeah that's what I'm going to do I think. I really can't get a video (I don't have a camera). I think touching the floor on each rep is a good way to ensure 90 degrees. I wasn't completely 90 but pretty damn close. I am bending my knees. I've got all the appropriate links on how to do them properly. They all felt pretty good except the last one (and that's probably because it was too heavy). You basically shouldn't move your body up at all on the lift off the floor? It should stay firm and steady?. No upward movement when you pull the weight up? I think my hamstring strained a bit because I was lifting up.

I think setting them back will help with my form. I was able to get 145 today 5 times. I'm going to go on Friday and try again to make sure my form is correct (that I wasn't using my legs an the 145x5 times) and then re-set. A couple of weeks. Assuming my 145 is my 5 rep max. I think I'll set it back to 135 and hit 145 in the 3rd week. I'm keeping my fingers crossed regarding the squat and chest though. Like I said I've been stuck here for the last 6 months and have tried lots of things to try to break through it and keep failing (so I'm obviouslly pretty discouraged). I don't think I'll have a problem with Friday's lifts. Monday will be a big day.

Wednesday should be fun too. I think my Military and Deadlift workout should be OK. Next week I'll be going for a PR in both.

 

[djeclipse]

I'm not an expert on rows so maybe someone else can answer your questions better.

You are going to have some movement of the uper body as it's almost imposable to stay 100% 90deg.

When I start the lift I try to focus on pulling my shoulder blades back and together (easier said then done).